2. Dumbbell shoulder press - 3 dropsets to failure So pick a heavier weight and do these till you fail (you can’t do anymore without hurting yourself) . Then go down by 15 lbs or without stopping and fail there. Then drop another 15 without resting and go till failure again. Then rest and do the whole thing 3 times.
3. Full frontal dumbbell raise 4 sets of 12 reps
4. Seated lateral raise dumbbell 3 sets of 12 reps
Abs: On Decline press sit up with a plate weight 4 sets to failure Decline side to side with a plate weight 4 sets to failure Hanging Leg raise 4 sets to failure
Some tips: 1. Google the workout and look at videos or images of how to do it. Just to double check. 2. start low weight. If you get to the number of reps I recommend and it felt like you could keep going then add more next set. If you couldn’t get to the number or if your form felt too shakey go down.
Doing something (even no weight) is better than doing nothing at all. If a machine is missing swap it for something else. Google the exercise and google substitutes for it. Make sure you stretch before you do this.